3 cups cooked brown rice (cooked without salt or fat)
1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
1/2 cup fat-free egg substitute
1/4 teaspoon salt
Vegetable cooking spray
1/2 cup chopped onion
Vegetable cooking spray
1 (10 ounce) package frozen whole kernel corn
1 tablespoon canned chopped jalapeno pepper
2 tablespoons chili powder
1/2 tablespoon cumin seeds
1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese
1/2 cup fat-free egg substitute
1 cup evaporated skim milk
1/4 teaspoon salt
1/4 teaspoon pepper
Combine first 4 ingredients. Press mixture into bottom and 1 inch up sides of a 13- x 9- x 2-inch baking dish coated with cooking spray. Set Rice Crust aside.
Place turkey and onion in a large skillet coated with cooking spray. Cook over medium heat until turkey is browned, stirring until it crumbles. Add corn to skillet; cover and cook 3 minutes. Remove skillet from heat, and add chopped jalapeno pepper, chili powder, and cumin seeds. Spoon turkey mixture into Rice Crust.
Top with shredded Cheddar cheese, and set aside. Combine egg substitute, milk, salt, and 1/4 teaspoon pepper in a medium bowl, stirring well with a wire whisk. Pour egg substitute mixture over turkey mixture. Bake at 350o for 30 minutes or until set.
Yield: 8 servings
Per serving:
| Calories | 246 | |
| Protein (gr) | 20 | |
| Carbohydrate (gr) | 30 | |
| Fiber (gr) | 3 | |
| Fat (gr) | 5 | |
| Saturated fat (gr) | 3 | |
| Cholesterol (mg) | 29 | |
| Sodium (mg) | 365 |
250 milligrams of calcium